Accountability Log, NEVER GIVING UP!

[TravisRatzloff]

Week 12, Session 28, 11:00 AM

Squat Worked up to (305) 1 <--- Massive PR.

So this is fun. Today I invited my friend Henry the Hammer over to lift with me since my work out buddy was gone for a week.
I coached Henry about 12 years ago in hockey when he was a kid. He is now 22. Henry is a former Division I baseball player and Squats 500+, Deads 495 and Benches about 315. Strong kid.

I wanted him to come look at my squat today and give me some advice. If you have been following my progress you might remember how frustrated with my squat and terrible if feels despite filming, and analyzing constantly. I finally stepped way back to 225 from 265 after just getting sick of it. My thoughts have been, 1. I am just super weak on this in comparison to my Bench of 300, and Dead of 385. 2. There is something wrong with my physically, or 3. My technique is so off that I am leaking massive amounts of energy.

In comes Henry, says your bar path is way forward because your not low enough on your shoulders. Ok slight adjustment, feel super tight and locked-in with shoulders. Boom, 225 feels light, 245 feels light, 265 (previous best) feels moderate, 275 feels good, 295 feels good, 305 feels a little heavy! I losing so much energy trying to get the bar back over my feet that I was leaving a huge amount out there untouched. My PR of 305 today didn't feel easy but it didn't feel hard at all, the bar moved very, very well. If I work up to a PR again in a few weeks or whenever, I super confident in squatting 315-325! I KNEW IT!!!

This energizes so much for the coming months. I am pretty excited.
P.S. I will explain it to my wife and she won't care, and that's ok.

That puts my totals at 990 pounds, the road to 1000 pound club is right around the corner. Basically next time I dead lift heavy.

[TravisRatzloff]

Week 12, Session 29, 11 AM, w/o partner.

Squat (265) 3, 3, 3

Limited time will finish session tomorrow.
Squats felt a little heavy, I am probably fatigued from my new heavy PR's the other day. Decided to go with triples.

Mom's Session

Week 7, Session 7, 11:00 AM.

Squat (60) 5, 5, 5
Bench (52) 3, 3, 3
Dead (115) 5, (95) 5, 5
Press (31) 5, 5, 5

Utilized information from Barbell Logics Master Class Programming podcasts to adjust a few things that were getting stalled/slow.
Triples on bench worked great with reset also.
Deadlift back-off sets worked very well. She said back-off 95 lbs felt pretty easy after putting new PR of (115) 5.
Press micro load working well. Also the better her technique gets the easier these are getting. I may move her back to 3 or 5 lb increases again if they look that smooth.

[TravisRatzloff]

Week 13, Session 30, 1:00 PM

Squat (235) 5, 5, 5
Dead (325) 5
Press (145) 5,5,6

Decent session. I think I need to have deadlifts in there to keep my low back loose.
Happy to get 145 for press, missed last time but felt strong with them today.

[TravisRatzloff]

Week 13, Session 31, 11:00 AM.

Bench (255) 5, 5, 6
Squat (270) 5, 5, 5
Wtd Chins (75) 5, 5, 5

Coach Henry lifted with me again. Good session.

Bench, thought it would move a little bit easier since I have been up to (260) 3x5, but realized that was almost a month ago. I think I was detrained a little messing around with heavy singles and such. This was a good lesson. Also, did a heavier single for last warmup then dropping and going right into working set. I don't think this worked like i wanted it to. If I try again, rest for 90 seconds then go to work set.

Squats, felt good, need to keep my wrist in good position, it was hurting a little. I am going to do volume every other workout using previous weight as measure, 5x5.

Wtd Chins, never thought I would be doing these this heavy, very happy with progress.

[kris90]

It's crazy how quickly our body adapts to what we do. Even dropping my squats down to triples, doing lighter 5 rep sets feels different. Almost a bit challenging in a different kind of way.

[TravisRatzloff]

It's crazy how quickly our body adapts to what we do. Even dropping my squats down to triples, doing lighter 5 rep sets feels different. Almost a bit challenging in a different kind of way.

I love taking notes about these things so next tome I have a better idea of how to move forward and what it is going to feel like. Good stuff.

[TravisRatzloff]

Week 13, Session 32, 11:00 AM.

Squat Volume (215) 5x5, 90 Seconds rest.
Press (150) 3x5
Power Clean (135) 3x5
Dead Volume (230) 6x5, minimum rest.

Red Mini Band Hip Flexors work, 1x20

Good session, Starting volume work today. Alternate Intensity and Volume for Squat, Bench and Deadlifts.

Squats/Deads - tough with little rest. We'll see how i feel at 3pm tomorrow. That's usually when my DOM's set in.

Press - Good to get 3x5 on this new number. This is 75% of my current bodyweight, so that's cool.

Power Cleans - Used these as warm ups for deads, Decided to drop back to 135. Felt very explosive at this number. I would rather stick around here until it feels ridiculous and then move up. I am guessing 3 sessions.


Mom's Session

Week 8, Session 8, 1:00 pm.

Squat (65) 3x5
Bench (55) 3, 2, (35) 15
Dead (125) 3, (100) 5, 5
Press (33) 3, (25) 5, 5

Things are starting to slow down on all but squat. I shouldn't even really say that about the deadlift, I will repeat this one next week and then increase 5 lbs per week. She is doing awesome and her joints feel great. She told me the other day she has only had to use icy hot once since we started and that used to be a weekly occurrence, so i am very happy about that.

[TravisRatzloff]

Week 14, Session 33, 11:00 AM

Squat (275) 5, 5, 5
Volume Bench (215) 5, 5, 5, 5, 10
Wtd Chins (80) 4, 3, 3
Red Band Hips mobility

Despite having super tight hips and not feeling great hit all of my squats. Wrist was hurting then remembered coaching tip to retract my scaps as hard as i could, that helped.

Bench, 1st volume day felt very good and tiring.

Wtd Chins, unable to get my reps, triples on last 2 sets. I think I will try those at more weight next time.

Added Red Band Hip Mobility work at end, maybe use this as a warm up.

Now for 5 min cold water bath.

[TravisRatzloff]

Week 14, Session 34, 11:00 AM

Volume Squat (220) 5, 5, 5, 5, 5
Volume Press (135) 5, 5, DNF
Deads (335) 5

This session was a grind. I hit everything i wanted to except my OHPress. My 2 lifting partners both stayed home so maybe i have a bug or something. I thought the deads were going to kill me.

Didn't even strip the deadlift bar at my home gym aftewards.

[TravisRatzloff]

Week 14, Session 35, 11:00 AM.

Heavy Squat (280) 5, 5, 5
Heavy Bench (260) 5, 5, 5
Wtd Chins Reset (70) 5, 5, 5
Tricep Extensions Burnout 80-10.

Got everything but didn't feel great. Felt sluggish.

Squats, moved well enough. Used wrist wraps, trying rectract my scaps to keep tension on wrists.
Bench, 1st and 3rd sets were slow, 2nd moved well.
Wtd Chins, reset to 70 from 80, felt tough.

I think i need a deload week. The plan as of right now is keeps reps and sets as is, drop weight 70% of this weeks.

Mom's Session

Week 9, Session 9, 12:30

Squat (70) 5, 5, 5, still moving well.
Bench (55) 3, 3, 3, (45) 11, triples worked well for this today and then a little volume work.
Dead (105) 5, (125) 1, (105) 5, she was due to hit (130) 1x5, bar wouldn't budge.

Still good progress, I am going to have her deload next week with light weight and keep moving.